We recently learned about the basics of hormones in Hormones 101, the first in a series of posts on hormones, brought to you by Krista Goncalves, BSc, CHN, RNC. Unfortunately, hormonal imbalances in women are very common, and today, we’ll discuss how to address the problem. -Jaclyn

Are you frustrated from feeling tired all the time, drained of energy, suffering from achy joints, mood swings, virtually no libido, irregular periods, and weight that just doesn’t seem to budge, especially around the middle?

Sounds like your hormones are out of whack!

Let’s dive deeper into the signs of hormonal imbalances in women and what you can do to naturally re-balance them.

What are hormones?

As we talked about in our recent Hormones 101 article [link], hormones are the chemical messengers of our body. They’re made in endocrine glands, like the pituitary, and govern really important functions like growth, reproduction, immunity, and as any menopausal woman can attest – metabolism!

To think of hormones in the simplest terms, let’s break it down like this:

Sex hormones like estrogen, progesterone & testosterone, while very important to the body, are actually not essential for our individual survival. (source)

They’re needed in more of a “beauty” capacity and are responsible for fertility and sexual functioning, as well as keeping our skin, hair & nails looking youthful and vibrant.

In fact, in times of chronic stress, as so many of us face today, our main “hormone of stress,” cortisol will be made at the expense of other sex hormones like progesterone. This is known as the “Pregnenolone Steal.”

Pregnenolone, made from cholesterol, is considered a “mother hormone,” as it is the precursor to all other sex hormones.

Obviously, this is a very simplified explanation and all hormones play an important, often critical role in our bodies.

What happens when hormones don’t play nice?

Hormones dictate nearly every cellular action from the time we’re conceived. So what happens when they aren’t functioning as they should?

It may surprise you to know that we often get a domino effect happening when there’s even a slight change in hormone function. What’s even more frustrating is that one hormonal imbalance can easily lead to an additional imbalance or other health issues because the branches of your endocrine system are so intertwined. (source)

As an example, let’s look at what happens when thyroid function becomes low.

When not enough active thyroid hormone (T3) is being made from inactive T4, and thyroid function becomes low, even just slightly less-than-optimal, many of our body’s systems start to slow down and also perform less-than-optimally. Anyone with thyroid issues, such as myself, knows firsthand how it affects metabolism!

Did you know 1 in 3 American adults has a thyroid disease? Think you may be one of them? Take a quick quiz here to find out.

Other signs that your hormones may be out of whack

Here are some more common signs that you probably have a hormonal imbalance:

poor sleep- either not being able to fall asleep or stay asleep

fatigue that’s not alleviated by sleep

night sweats &/or hot flashes

low libido & sexual dysfunction

acne, or other skin issues

PMS

foggy thinking & difficulty concentrating

mental health issues- depression & anxiety, in particular

irritability, anger, & erratic moods

weight loss resistance, especially around the belly

Hormonal imbalances in women & their causes

The reality is that hormonal imbalances are so common now, that it likely feels “normal” to most of us. But it’s not!

According to Dr. Natasha Turner, ND & Author of The Hormone Boost, the 4 most common hormone disruptions she sees clinically in women are:

Estrogen dominance – when estrogen is too high relative to progesterone, i.e. the ratio of the two sex hormones is imbalanced. We’ll be talking more about this one in a future article!

Low thyroid

High cortisol and dysregulated adrenals – think belly fat!

High insulin and insulin resistance

Even though there are many different types of endocrine issues, most women have multiple imbalances simultaneously, and the causes are often overlapping too.

The main causes of hormonal imbalances in women are lifestyle choices and environment

Balance & support your hormones naturally

While it may be especially frustrating when hormones aren’t playing nice, and it can feel like a runaway freight train, it is possible to reel them in and get them back on track. It sometimes just takes a little work and some extra TLC.

Here are ways to start supporting and re-balancing your hormones right now:

Eat whole foods

Processed, packaged foods offering little to no nutritive value will also offer little to no hormonal “fuel.” Be sure to feed your body only the freshest, whole foods available, including plenty of vegetables, fruits, and quality sources of free range and grassfed meats and eggs. If tolerated, nuts, seeds, and legumes may be added in moderation, while grains and dairy may contain problematic proteins for some.

Eat more good fats

Good fats are essential for hormonal health because guess what…? Sex hormones are “built” on fat, and your body can only use the building blocks you give it.

Also, fat does not make you fat, but sugar sure does! So again, be sure to avoid refined foods that are usually full of sugar and fake fats.

Exercise daily

The benefits of regular exercise are well known to us, but did you know that you should also exercise for your hormones?

Working out on a daily basis, engaging in resistance or strength training, and incorporating a specific type of exercise called high intensity interval training or HIIT is especially beneficial for keeping our bodies and our hormones in shape! (source)

Better sleep

Getting deeper, more restorative sleep can be the key to re-balancing your hormones, above all other measures.

Stress management & self-care

As we talked about, stress can be devastating for hormonal health! Learn better coping mechanisms for daily stress (like breathing techniques), practice mindfulness and be sure to implement daily self-care.

Women especially need to manage the stress and “business” of everyday life with activities that bring balance and a sense of peace & well-being to their bodies and their minds.

Another way to show your hormones some love: supplement smart

In addition to the above adjustments to your daily nutrition and lifestyle, another thing to consider is adding quality supplements your diet.

Recently, we’ve been talking a lot about about women’s health and hormones and the things that can wreck them. Did you know that makeup can be a huge source of hormone-wrecking toxicity? If you’re wanting to make the switch to safer, more natural eye makeup, I’ll give you my best mascara suggestions below.

Why I love mascara

But it’s hard to prioritize makeup in the midst of busy days with kids, making healthy meals, homeschooling, and spending most days in sweat pants. Let alone choosing quality, toxin-free makeup.

I felt guilty spending money on myself or even taking the time at the grocery store to stop in on the beauty aisle to try and grab some random, organic mascara while my boys pinched and smacked each other in the cart or wandered off to the gluten-free pizza aisle.

Ok, I know Audrey isn’t talking about eye makeup here, but the eyes are important. They are indeed the window to our soul, and I like my windows to look lovely when they can. So I set out to find natural eye makeup options.

But let’s back up.

Why natural eye makeup is important to me

For years, I worked as a cosmetologist, using toxic chemicals on client after client’s hair, and using toxic makeup and skincare products on their skin. Which means I was being exposed to chemicals all day long at my job.

I loved using all those toxic chemicals on myself too. I’ve always loved getting dolled up. I have fun experimenting with my makeup and hair; it’s another creative outlet for me. Plus, I like feeling cute. 😉

So when I went the natural route with food, cleaning products, and lifestyle in general, I knew I wanted safer options for my beauty products too. It was a slower process with my makeup, as I felt like it wasn’t as big of a deal as food, plus I had a hard time deciphering and finding good, natural products.

I was wrong. Our skin absorbs the stuff we put on it, which means it goes into our bloodstream, and has the ability to impact our health as much as the food we eat.

When I learned about how important it truly is to choose safer products, I began switching out all my makeup for healthier options.

Conventional mascara ingredients

Formaldehyde- released by preservatives found in mascara and other beauty products, formaldehyde is a known human carcinogen. It can also cause respiratory disturbances like coughing and wheezing, and may cause burning, watery eyes, burning in the nose and throat, nausea, and skin irritation.

Phthalates- found in synthetic fragrances, phthalates are responsible for a host of health issues, most notably infertility and birth defects.

Parabens- as chemical preservatives found in tons of beauty and personal care products, parabens cause hormone disruptions that lead to imbalances. Parabens have also been discovered in the breast tissues of women with breast cancer. (source)

Propylene glycol- PEGs are widely used in cosmetics as thickeners, solvents, softeners, and moisture-carriers and may be contaminated with measurable amounts of ethylene oxide and 1,4-dioxane, which are both carcinogens. (source)

Retinyl acetate- when used topically, this synthetic nutrient may damage DNA and speed the growth of skin tumors. (source)

BHA & BHT- these fake antioxidants are added to beauty products as preservatives. They may damage the liver, cause cancer, and disrupt hormones. (P.S. you’ll also find them in food!)

So what’s a beauty-obsessed girl to do?

Natural eye makeup showdown: mascara

Over the years, I’ve tried several natural mascara brands, and I’m happy to break down my favorites for ya! I’ve judged them based on ingredients, price, and performance, so you can make the choice that works best for you!

Beautycounter

Performance: The slim and sleek wand packs a powerful lengthening punch and I was shocked at how much longer my eyelashes looked after just one coat! Not only does it look great, but it’s got amazing staying power, as one of the main complaints is difficulty removing it (it came off easily with coconut oil for me).

It’s been getting good reviews for years, as users say it

defines and lengthens lashes

is easily buildable

does not clump on lashes

& gives lashes ultimate definition.

I have to agree after recently trying it for myself. But are the ingredients safe? Let’s take a look.

Beautycounter carefully selects ingredients based on level of toxicity, choosing safer preservatives. While the ingredients are not perfect, I’m pleased that it does contain lots of organic and botanical ingredients, and is free of the toxic ingredients we talked about above. Bottom line: I feel great about using it!

100% Pure

I’ve also starting using another popular botanical mascara, 100% Pure’s Maracuja Mascara, and have been pleasantly surprised with it as well.

Performance: The marajuca mascara gives a nice definition and the blackberry color that I’ve been using has a nice pop of subtle, deep purplish color.

While it doesn’t make my lashes super long, it adds nice volume, plus you can easily build on it with multiple coats for longer length. My very favorite thing is that the blackberry scent is pretty strong so it smells like candy when I use it. 🙂

Pacifica

Another natural mascara I’ve been using for a while now, I’ve been really happy with the Pacifica Beauty Dream Big Mascara. Pacifica is a safer brand that sources some botanical ingredients.

They make divine-smelling perfumes, but I’m unable to find for sure whether or not they use phthalates, unfortunately.

Performance: The Dream Big mascara is a fun, unique mascara because it’s a lengthening and volumizing mascara in one. First, you lengthen, then you twist the wand to shorten it and add volume. Or maybe it’s the other way around. I don’t know.

I honestly usually only use it on the lengthening setting. Overall, I’ve been happy with how it looks and holds up. Recently, however, the tube broke, which is a bummer because it probably has months of use left in it.

You’ll see the ingredients aren’t perfect, but it’s free of parabens and seems to be free of phthalates and the other harmful ingredients we discussed and also contains some lash-nourishing ingredients like jojoba. Bottom line: I feel fine using it, but there are cleaner options.

Performance: While it looks about as nice as any other mascara, I was appalled to find that it often smeared and smudged after a couple hours. Nothing like walking into the restroom between classes at homeschool coop and discover you’ve got a raccoon eye thing happening.

It was this mishap that ultimately sent me on a mission to find better natural eye makeup.

Even though my primary focus when I started this blog was family health, with a huge emphasis on kids’ health, I’ve been wanting to shift some attention to mamas recently. We’ve been talking about hormones and ways we can take care of ourselves, so I thought sharing this DIY face scrub recipe was a perfect fit.

You’ll see that I’ve also created a page on this site dedicated to women’s health and beauty topics, which you can find here. Plus, I started an all-new Facebook page by the same name, which you can follow here.

If you want to sign up for the Hello, Beautiful newsletter so you never miss a beauty beat or anything I write dedicated to women’s health, sign up below. (You’ll also receive a booklet called “10 Beauty Ingredients to Never {EVER} Buy.”)

But on to the DIY face scrub recipe!

I’ve always been obsessed with scrubbing my face. I don’t know why.

I guess it seems as though life tends to build up on your face, ya know? Like, toxins in the air… garden dirt… cosmetics… the boogers my two-year-old tries to feed me to wake me up.

So scrubbing my face always makes me feel like I’m getting rid of the build up of every day life.

Why you should scrub your face

Aside from the obvious reasons above, did you know you should scrub your face regularly for skin health?

Exfoliating helps to unclog pores and prevent blemishes, while also removing dead skin cells that are ready to be sloughed off. Our skin is continuously regenerating itself, and helping it along with an occasional exfoliation can help to turn over fresh, new skin more quickly.

When I worked as an aesthetician, I loved doing microdermabrasion on myself, but these days, both lack of time and the chemical exposure make that a bad choice. I’ve recently been using a natural walnut shell scrub I really like, but a perusal of the label revealed less-than-perfect ingredients.

And while I don’t always strive for perfectionism, I do love a good DIY challenge. (It’s why I enjoy DIY-ing supplements like this one.)

It made perfect sense to make a DIY face scrub, and seemed like it would be easy enough. It was.

I already had some of the ingredients I wanted to use on hand, the others I grabbed easily and inexpensively via Amazon Prime (how did we live before Amazon Prime?).

Note: while this recipe is good for giving your face a good scrub, you wouldn’t want to use it on your delicate eye area. Use a homemade eye makeup remover for that!

Emulsifying wax- to give this scrub a little softer, creamier texture, rather than become too thick, I wanted to add a little water. Emulsifying wax is necessary to emulsify the water with the oils. Get it here.

Castile soap- using just a little of this pure, gentle soap helps to give the scrub a little extra cleansing power. I used Dr. Bronner’s in citrus scent to compliment the essential oils, which you can grab here.

Essential oils- not only do the essential oils provide a nice aromatherapy touch, but grapefruit essential oil is a popular oil for skin care because it is a natural anti-bacterial that can help fight acne. It also helps to bring balance to the skin’s natural oils.

NOTE: citrus essential oils may make the skin sensitive to sunlight, so you may want to avoid direct sunlight for 12 hours following use of this DIY face scrub.

Please also note that frequent dipping on your fingertip (especially a wet fingertip!) into the scrub may result in spoilage. To avoid this, I suggest you use a clean utensil of some kind to scoop it out, or consider adding Vitamin E oil like this (a preservative antioxidant), OR store it in your refrigerator (a pain, I know).